Running MOT / Pausing B210k / Back to C25k! - Bridge to 10K

Bridge to 10K

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Running MOT / Pausing B210k / Back to C25k!


Hi all

I did a "Running MOT" through last week and it's completely changed my running form! (Photos is before and after.) As I've said before, I've been suffering with a pain in the hip and am doing all I can to look into it and get it sorted.

I met coach Tara on Hove promenade and she spent 90 minutes filming me running about and giving advice and tips. I'd read lots of advice here and there but this really helped me put it all together and realise it all part of one thing.

The new way of running really tired out my calves though so I've not been able to run again until yesterday at which point I tried to remember all the advice and put it together again. I'm having to get used to the new form and so I've gone back to the inital Couch to 5k Week1 Run1 to do it as intervals! As I started the run it was all very confusing, but by the end it felt quite natural.

I think I am going to put my attempt to reach 10k on hold though. I'll wait until I can comfortably do 5k again with the new way of running but I still aim to get there before the end of the year.

For anyone who is in the same postion as myself here is the To Do list I made after receiving my 6 page written report as part of the MOT:

Warm up

Warming up will improve your overall performance and help to minimise your risk of injury.

Lubricate joints by doing:

•neck movements,

•shoulder circles,

•arm circles,

•chest openers,

•hip swings,

•knee circles and,

•ankle circles.

Get blood pumping by doing:


•Dynamic calf stretches

•Calf raises

Raise heart rate by starting with:

•a slow run


•Run tall and light with high hips

. Imagine you are reaching for a high shelf and then lower your heels then lower your arms, ensure your shoulders are back and down.

Foot strike

•Land on the mid foot.

•Aim for running cadence of 180bpm.


•Practice the cycling action on one leg by pretending you are riding a skateboard.


•Remember to relax.

•Keep body still, swing arms in a relaxed way from the shoulders.

• Backward arm drive - imagine the elbow as a hammer, driving into the wall behind you.

Cool down

•Jog or walk

•Static stretches

34 Replies

Thanks for the great list of tips, Jimmers. Hope this is the answer to your hip issues and that C25k goes well 2nd time through! 🏃‍♂️❤️

jimmersGraduate10 in reply to mountaindreamer

Thanks! I’m enjoying it so far.


Thank for those running tips Jimmers, the tips are almost the same as for a professional athlete.

jimmersGraduate10 in reply to AlMorr

Thanks! Maybe I’ll turn pro then! (I won’t.)


Cor, Jimmers, you can really see the difference in your stride in those two pictures! I do hope this all works towards making you a happy injury-free runner. Thank you for sharing! 👏

jimmersGraduate10 in reply to Sadie-runs

Thanks very much! I hope so too.


Good luck jimmers

jimmersGraduate10 in reply to Dexy5



I really hope this works for you, but do tend to be sceptical about changing what comes naturally. Do let us know how you get on.

jimmersGraduate10 in reply to UpTheStanley

Thanks! Will do.


YES!!!- that looks much better!!! Probably some things will hurt a little for a while but just take it easy. While you are resting - try to find on the Internet an elite marathoner running like your first photo!!!! :) You might find some of the drills in the early part of this video helpful although it looks like you have got it right now anyway. I say to people who state that there natural running style is heel striking - run barefoot on some concrete for a while and come back to tell me that. You on the other hand will be able to run on hard surfaces!! :) - barefoot or otherwise.

jimmersGraduate10 in reply to Bazza1234

I’ll have a look. Thanks!!!

MVBrown in reply to jimmers

I’ve also looked at this video and it helps build stamina and form.

jimmersGraduate10 in reply to Bazza1234

Wow! Really interesting. Thanks. The form advice is very similar. I am finding it difficult to make myself go slow at the moment. One day maybe I’ll be able to mix up going for a slow jog with faster running.


A helpful post... and great pikkies...before and after... when husband filmed me running it shocked me! But was terrifically helpful... :)

I hope this really helps... Loads of us have gone back through is helpful and fun too and we know what is coming. :) No pressure and you really can focus on different aspects of your running. keep us posted too :)

jimmersGraduate10 in reply to Oldfloss

Thanks. Yes, I’m quite enjoying heating Sarah Millican again!

This is great. I'm out with piriformis syndrome and desperate to get back running.

jimmersGraduate10 in reply to Mummytotwo

Good luck! Hope it helps.


A good idea jimmers. I’m sure you’ll find C25k more enjoyable 2nd time around.

jimmersGraduate10 in reply to Dexy5



Sounds like it was worthwhile & good luck with c25k mark II. Thanks for posting the tips I shall think about incorporating some of this in my own running as my hips aren't v strong. Keep us posted!

jimmersGraduate10 in reply to jeffbird

I’m on w1r2 of c25k. New way of running becoming more natural but can be quite exhausting even doing small steps. Warm down is helping with calves though.

jeffbirdGraduate10 in reply to jimmers

good luck, I have to admit that I don't tend to think about the warm down too much. Hope you feel OK tomorrow!


Many of those tips are contained within the C25k podcasts/app already. 💪🙂.


These will definitely help me too Jimmers - thank you - and your ‘after’ form looks super! The ‘skateboard’ analogy is definitely one I’ll be thinking of tonight 👍

jimmersGraduate10 in reply to Equi-geek



Very interesting Jimmers. Lots of useful tips for all there... like all things a gradual build up is definitely the way forward.

I assume there is a cost for the MOT ?

jimmersGraduate10 in reply to Slow_Rob

Yup. It cost me £79. For me it was motivated by finding whatever might help my hip. I don’t know if I’d have done it otherwise but I’m very glad I did! As I say I feel like a completely different runner now.

Slow_RobGraduate10 in reply to jimmers

That's not to bad from you have got from it . Money well invested if it helps with the hip and improves your running .. interesting indeed

jimmersGraduate10 in reply to Slow_Rob

Yes, I think so too.


Very interesting, thanks for posting.


What an amazing difference in posture. Incredible.

I’m a big believer in high cadence, short steps. Your ‘before’ gait is such classic heel strike (and we wonder why folks say ‘my shins hurt’). Heel strike was only invented in the 1970s when mass-market running shoes first appeared.

Your after gait looks so much more natural, with hips above your mid-foot: brilliant.

jimmersGraduate10 in reply to MarkyD



Hello, we're nearly at the end of the year, how did your new running style go?

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